UPCOMING COMPETITIONS!!!


Many of you have shown serious interest in CrossFit Competitions and/or upcoming obstacle races. Here’s a rundown of the ones CFN is going to get in on and attend. The only ones not a definite are the Xs and Ys, and the Battle of the Forces…PLEASE post if there is interest!! Also, let us know if you have signed up for any of these and which ones!

CrossFit Games Open
Starts tonight and runs for 5 weeks!  Look at today’s CFN WOD post for more details or go to the CrossFit Games site to sign up.  Not sure if you’re ready….? Talk to Matt, Pete, or Steph QUICK!

Xs and Ys – Albany – March 31st, 2012
The Garage Games series and CrossFit Albany are hosting a couple’s competition (you don’t actually have to be dating or married to enter as a couple). From experience, Dual competitions are a TON of fun. There’s a scaled and Rx’d division, so would make for a great first competition to do with your special someone….or a friend of the opposite sex. Sign up here!

Battle of the Forces 2012 – North Haven CrossFit – May 12, 2012
With such a strong crew of Law Enforcement, Military, Firefighters here at CrossFit Nyack…Let’s try and get a crew together for what looks like an awesome competition!
The Battle of the Forces will showcase the fittest athletes, male and female, from the Navy, Marines, Army, Coast Guard, Air Force, State/Local PD, and Firemen … with the goal to determine not only the fittest branch, but the fittest members within each branch. The goal is to provide our hero’s with an avenue to showcase their skills and fitness levels. Benefits the Wounded Warrior Project.
Click here for more info and for a link to sign up for the Battle of the Forces 2012

Civilian Military Combine – Tri-State, Camelback Mountain, PA – May 19, 2012
For a true test of Strength, Endurance, and Agility, check out the CMC and get yourself entered!  This race has it all….Running, Obstacles, Kettlebell Swings, Thrusters, etc. We have a couple of teams signed up right now. Coaches Matt, Pete, & Steph are signed up, as are Irene, Chase, Katie B, & Zach as of now.  If you would like to sign up, sign up as either an individual for preference within the 10am-12pm time slot, or ask one of the coaches which team to sign up in. I know the price was supposed to go up today, but looked like it was the same price still, so sign up now!  Use promo code crossfit10 to get a 10% discount.  Click for more info on the CMC

Spartan Race – New York Spartan Sprint, Tuxedo Ridge, NY – June 3, 2012
This race was AWESOME last year!!! Again, CrossFit Nyack would like to get a good crew together and race as a team! For those interested, our plan is to compete on Sunday, June 3. The race itself is a tough 3 mile obstacle race full of mud, barbed wire fences, fire, rope walls, and giant men who beat you up with giant q-tips. Think you’re Spartan tough? The heat you sign up for on Sunday is not incredibly important, as we should be able to get everyone into the same heat for the race. Here’s the info! It’s only 100 days away!!

Summer Challenge – CrossFit Warwick, Warwick, NY – June 16, 2012
Our friends at CrossFit Warwick are hosting what’s sure to be a great competition close to home on June 16.  Coaches Matt, Timmy, and Steph competed last year at Warwick and had an absolute blast!  They’ve got some fun sponsors, there’s an open and a 40+Master’s division, and it is a great first crossfit competition (neither Steph nor Timmy had competed in a CrossFit comp prior). It would be great to bring a huge crew of athletes along for a day of fun! Please go here for more info or click this to sign up!
Click the thumbnail for the flyer…it was designed by an extremely talented graphic artist we know.

No Baby Leave the Socks on Throwdown! – CrossFit Relentless, West Hartford, CT – June 23, 2012
Although this one is currently sold out, Please let us know if you are still interested. Spots often open up as competition time approaches and we may be able to get some more of you in. Currently there are 3-4 of us entered, but would love it if any more of you ladies can join! It is available only to women competitors (men, you may and are encouraged to come watch) and is also good for first time competitors!  Here’s the info

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Whether you don’t think you’re ready, are scared, think you’ll get your butt kicked, or there is another reason you’re hesitant to sign up for an event, we encourage you to start thinking about it anyway.  Bottom line is you are all ATHLETES and have and will continue to make great strides.  Many of these events do test your mental toughness but we assure you, these will leave you happy, proud, and hungry for more (ok, and maybe tired, sore, and just plain hungry). We STRONGLY feel events like these are something you should all experience. You are all capable of competing, completing, and kicking ASS…and don’t worry…there’s no need to be Annie Thorisdottir or Rich Froening, Jr to do so! Again, talk to Matt, Pete, or Steph if you are at all interested…young or old, let’s get IN!

***Also! If there are other competitions or races not listed above that you are interested in or have signed up for, let us know and we’ll try and get a crew together! CAN’T wait for all this to get going!!***

WEDNESDAY 2/22/2012

DAY 1 of the CrossFit Games Open starts today! $20 gets you in to compete, build community, test yourself, and compare your fitness level with athletes from around the world. 5 weeks of Open competition….5 Workouts…There is still time to sign up….register before 5 p.m. PT on Feb. 26. The first WOD will be announced by 5 p.m. PT Wednesday.

WOD
Strength

Back Squat 1 Rep Max

Conditioning
Main Site WOD from Thursday, February 16, 2012 (click link for WOD demo)
21-15-9 reps for time of:
115 pound Power clean
115 pound Thruster

Have doubts about the Open? Maybe this guy will change your mind…
http://youtu.be/TLfkY97KpiI

Still want to know more?
http://youtu.be/finG19JjLKE

One more…..Why you shouldn’t compete in the Open…(Courtesy of Katie B)
http://www.kirklandcrossfit.com/coachblogdetail/147.html

TUESDAY 2/21/2012

Skill
Kettlebell Form
Double Unders

Conditioning
5 Minute AMRAP:
10 Pullups
15 KBS (16/24kg)
20 Double Unders

2 minute rest

5 minute AMRAP:
10 Pullups
15 KBS (16/24kg)
20 Double Unders

And now for a little blip of an article found by North Haven CrossFit:
Scaling!
Ego check time everybody. Its time to get serious and honest about scaling. Scaling isn’t just something we throw out for you to make a WOD easier. Scaling is 100% meant to get you BETTER. If you don’t know or believe this you need to get on the train of acceptance here. The point of scaling weight or a body weight movement is to get the movement 100% correct in terms of form and range of motion. If you cannot do a movement or weight RX then scaling down slightly WILL MAKE YOU BETTER. The one caveat here is it will make you better IF AND ONLY IF you do the movement correctly when scaling.

Think Pullups. Everyone loves jumping into the bands and banging out what they think are scaled Pullups for a WOD. But if you have been in the same bands for months and not making any more progress there might be a problem with how you are working at it. When setting up this scaling option we need to band appropriately. Pullups are difficult so make them doable but difficult when scaling.

At the same time, scaling isn’t an invitation to make a WOD a cakewalk. If you aren’t doing a WOD RX then you shouldn’t be able to do all the reps in a given set or round unbroken. If this is the case then you scaled yourself too much. Only if you are doing RX weights and movements would this be ok. But this is long down the road towards fitness. To get there you must challenge yourself.

Regardless of your goals with CrossFit we are all here to get more fit and better ourselves. The only way to do so it challenge yourself every time you come into the box. Just because you aren’t Rxing a workout doesn’t mean you can’t push yourself past your physical threshold every day. If you need help with scaling options just ask and listen to your coaches.

MONDAY 20FEB12


Something to remember when as you press . . .

Strength
Press 1 rep Max

Conditioning
4 minute AMRAP
4 thrusters 95/65
7 burpees
9 sit ups
1 minute rest
3 minute AMRAP
4 thrusters
7 burpees
9 sit ups
1 minute rest
2 minute AMRAP
4 thrusters
7 burpees
9 sit ups

Athlete begins with thrusters for each cycle of the AMRAP

RESULTS!

SATURDAY 2/18/2012

What are you guys doing on the floor?

WOD
Strength/Skill

Inch Worm Walkouts

Conditioning
12 MIN clock. At the start of each minute athlete completes five burpees.
In the time remaining athlete completes as many reps of the following as possible:
Minute 1: K2E
Minute 2: KB Swings (16#/24#)
Minute 3: Box Jumps (20″/24″)
Minute 4: K2E
Minute 5: KB Swings
Minute 6: Box Jumps
Minute 7: K2E
Minute 8: KB Swings
Minute 9: Box Jumps
Minute 10: K2E
Minute 11: KB Swings
Minute 12: Box Jumps

8 Reasons Why You Make Bad Food Choices Courtesy of Mark’s Daily Apple

FRIDAY 2/17/2012



WOD

Strength
Front Squat
3-3-3-3-3+

Conditioning
“Elizabeth”
21-15-9 Reps of:
Cleans (135/95)
Ring Dips

***Housekeeping request: In the nicest terms possible, please do your part to leave bathrooms as you would like left for you (keeping toilet seat wiped, flushed, etc.) Thank you. ***

Results

THURSDAY 2/16/2012

Susan gets inverted!!


WOD
Strength

Wendler Deadlift
5 Reps @ 75% of Working Max
3 Reps @ 85%
1+ Reps @ 95%

Conditioning
15 Minute AMRAP:
10 Deadlift (HEAVVVVVY)
20 Pullups
30 Box Jumps (24″/20″)
40 Hand Release Pushups
50 Calorie Row

And for those of you who are not up to speed on the fastest moving thing on facebook since the Linteresting journey of the Lincredible Jeremy Lin….

RESULTS!

WEDNESDAY 2/15/2012

The future of fitness! Who can guess the parents of these beautiful children?


WOD
Skill

Ring Skin the Cat

Conditioning
For time:
5 rounds of the following:
10 Thruster (85#/55#)
10  SDHP (85#/55#….use the same bar)
Then:
50 Medball Meatball Situps (20#/16#)

****Stay tuned to find out about upcoming CrossFit competitions, obstacle races, and more!

How’s everyone’s nutrition as of lately? Just because we are not within a 40 days and 40 nights contest, it doesn’t mean we need to forget how good it makes us feel and perform!  Try and keep it clean….and don’t worry, our next Paleo Challenge is just around the corner.  I was going to post one recipe that looks absolutely delicious, however ALL the dishes on The Foodee Project front page made me drool a little, especially the smoked salmon eggs benedict :D YUM!!!!!

RESULTS!

TUESDAY 2/14/12

♥ HAPPY VALENTINE’S DAY! ♥ BRING IN YOUR SWEETIE AND WOD WITH THEM! ♥ SPECIAL COUPLES WOD AT 6pm ♥ HOWEVER, IF YOU BRING YOUR SIGNIFICANT OTHER IN AT ANOTHER CLASS TIME, THAT WORKS TOO!

Strength
Wendler Back Squat
5 Reps @ 75% of Working Max
3 Reps @ 85%
1+ Reps @ 95%

Conditioning (works differently for couples)
2 Lengths Overhead DB Walking Lunge (45#/25#)
2 Lengths Burpee Broad Jump
14 T2B
2 Lengths Overhead DB Walking Lunge
2 Lengths Burpee Broad Jump
14 T2B
2 Lengths Overhead DB Walking Lunge
2 Lengths Burpee Broad Jump
14 T2B
2 Lengths Overhead DB Walking Lunge
2 Lengths Burpee Broad Jump

CrossFit Games Open for Beginners